WEEK 4 | DAY 4 UPPER BODY 20240111

WEEK 4 | DAY 4 UPPER BODY 20240111

SISTER OF IRON, Where strength is our forte, and unity is our power. Day 4 of Week 4 is upon us, and it's time to tackle the upper body with a focus on bench, floor press, push-ups, lat side raises, tates press, bent-over single-arm lat rows, and an electrifying core finisher. Let's ignite those muscles and keep the fire burning!

Week 4, Day 4 - Upper Body:

1. Bench - Max Effort Floor Press

  • THEN 3X3X80% Floor Press

2. Auxiliary Lifts:

  • Max Rep Push-Ups - 2 sets:  Push yourself to failure in two challenging sets.

  • Lat Side Raises - 3 sets x 12-15 reps: Target your lateral deltoids with lat side raises. Keep a slight bend in your elbows and lift the weights out to the sides.

  • Tates Press - 3 sets x 12-15 reps: The Tate's Press is a tricep exercise that involves lying on a bench with a dumbbell in each hand. Keep your palms facing each other as you lower the dumbbells. As you lower the dumbbells, flare your elbows out to the sides and "kiss the DB's together".

  • Bent Over Single Arm Lat Row - 3 sets x 10-12 reps: Isolate your lats with bent-over single-arm lat rows. Keep your back straight and pull the weight towards your hip.

3. AB Finisher:

  • Choose from previous finishers or create a new one based on the group's preference. Options include mountain climbers, flutter kicks, hanging leg raises, or any other challenging ab exercises.

Remember to listen to your body, use proper form, and push yourself to reach new heights. Stay tuned for more updates from Sisters of Iron as we continue our journey towards strength and empowerment!

#SistersOfIron #UpperBodyWorkout #StrengthTraining #FitnessJourney

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.